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25 Essential Foods For Allergy Sufferers

Onions

While perhaps not the breath-friendliest food, onions are a great addition to any allergy-sufferer’s diet. Researchers at the Boston University School of Medicine have discovered that quercetin, a flavonoid found in onions, is a potent histamine blocker that makes it the perfect addition to any allergy-fighting plan.

Sunflower seeds

Snacking on some sunflower seeds can help you beat the stuffy nose and watery eyes that all too often plague allergy sufferers. Faculty at the University of Tabriz in Iran have found that selenium, a trace mineral found in sunflower seeds, can have a histamine-blocking effect, keeping those sneezes and sniffles to a minimum.

Kiwi

Adding some kiwi to your diet could be the key to a healthier, happier you, particularly if you’re suffering from allergies. Kiwi is a great source of antioxidant vitamin C, which researchers at Arizona State University have found to have a histamine-blocking effect. And for more incentive to enjoy some kiwi, discover these 40 Reasons to Add Tropical Fruit to Your Diet.

Mushrooms

Whether you add them to your omelet in the morning or your stir-fry at night, mushrooms are a true treat for any allergy sufferer. Mushrooms are a good source of selenium, which can help make your pack-a-day tissue habit during allergy season a thing of the past.

Pineapple

Making pineapple part of your regular meal plan is an easy way to reduce your worst allergy symptoms. In addition to packing plenty of immune-boosting, histamine-blocking vitamin C, pineapple is loaded with bromelain, an enzyme that works as an antihistamine and can reduce swelling and inflammation in the nose and throat.

Tuna

Filling up on this fatty fish is the first step toward a healthier and happier you. Not only is tuna an excellent addition to any weight-loss-friendly diet, its omega-3 content can help you fight off inflammation caused by allergies, keeping your sinuses clear. And for more ways to stock up on this anti-inflammatory compound, discover these 8 Surprising Omega-3 Foods.

Dandelion Greens

Fruit isn’t the only way to load your diet with vitamin C. Dandelion greens and other dark leafy veggies are great source of vitamin C, protecting your immune system and helping you fight off allergens. And for more ways to eat healthier, enjoy the 23 Best Vegetables for Weight Loss.

Green Tea

Swap out your daily cup of coffee for some green tea and you may see a reduction in your allergy symptoms in no time. Green tea is a loaded with epigallocatechin gallate, an antioxidant ester that researchers at the University of Malaga have found effective at blocking histamines. Compounding their effect is green tea’s caffeine content, which has been shown to improve the cognitive performance and alertness of those suffering from cold symptoms.

Kimchi

Adding some kimchi to your diet can help get you healthier in a heartbeat. Thanks to the fermentation process used to prepare kimchi, it’s a great source of probiotics, which promote the growth of healthy gut bacteria, boosting your immune system and fighting allergy symptoms in the process. And for more ways to get your gut in order, discover these 40 Foods That Build Healthy Gut Bacteria.

Local Honey

A spoonful of sugar makes the medicine go down, but a spoonful of local honey helps the colds go away. While the body of evidence is largely anecdotal, many allergy sufferers report decreased allergy symptoms after consuming local honey, an effect thought to be related to the location-specific pollen in the sweet stuff.

Apples

An apple a day keeps the allergies away. Apples are another great source of quercetin, which can help snuff out those allergy symptoms and keep you feeling healthy and sneeze free.

Sweet Potatoes

Stay full, focused, and allergy-free by making sweet potatoes part of your regular routine. In addition to being a good source of vitamin C, sweet potatoes are loaded with anti-inflammatory beta-carotene, which can help keep those sinuses from getting stuffed up.

Mustard Greens

Make mustard greens a staple on your menu for better health come allergy season. Mustard greens are a good source of vitamin C and fiber, keeping your immune system healthy and ready to fend off whatever Mother Nature might throw at it.

Ginger

Enjoying a cup of ginger tea from time to time could mean a healthier, happier you when allergy season hits. In fact, research published in the Journal of Nutritional Biochemistry singles out ginger for its hay-fever-fighting properties. And for more ways to hydrate the healthy way, enjoy these 40 Drinks That Fight Fat!

Flaxseed

Sprinkle some flaxseed on your favorite Zero Belly smoothie and watch your allergy symptoms disappear. Flaxseed is an easy way to add gut health-promoting fiber to your diet, as well as anti-inflammatory omega-3s.

Mackerel

A little bit of mackerel on your menu could make a big difference in how hard allergy season hits you this year. Mackerel’s high omega-3 content can keep inflammation in your sinuses to a minimum, relieving pressure and congestion, while its selenium content has a histamine-blocking effect. And for more incentive to add fish to your diet, discover these 40 Ways Omega-3s Fight Fat!

Garlic

Flavor your food with garlic and kiss those uncomfortable allergy symptoms goodbye. Antioxidant-rich garlic has potent anti-inflammatory properties, as well as being a natural antihistamine, according to one study published in the Journal of Immunology Research.

Rosemary

Make your cooking more flavorful and fight allergy symptoms in the process by adding rosemary to your foods. Rosemary is a loaded with rosmarinic acid, which has both anti-inflammatory and antioxidant properties, helping you avoid nasal congestion and other unpleasant histamine responses.

Salmon

Whether in sushi or on a salad, salmon is an easy way to load your diet with allergy-fighting potential. Thanks to its omega-3 content, salmon is an easy way to fight inflammation while adding plenty of filling protein to your meals. And for more ways to get healthier in a hurry, turn to these 40 Foods That Fight Inflammation.

Turmeric

Create more flavorful dishes and reduce your allergy symptoms in one fell swoop by adding some turmeric to your food. Turmeric’s anti-inflammatory properties can help keep that sniffle from turning into more serious sinus pressure and pain.

Oranges

Dig into an orange for an immune-boosting, allergy-fighting treat. Oranges are full of vitamin C, as well as having a high water content, which can help keep your nasal passages moisturized, fighting stuffiness along the way. And for more ways to stock up on this powerful antioxidant, discover these 25 Ways to Get More Vitamin C in Your Diet.

Anchovies

Making anchovies part of your meal plan can help you battle your allergy symptoms and come out the victor. These little fish pack a huge helping of anti-inflammatory omega-3s, helping you conquer those watery eyes and stuffed-up sinuses in no time.

Bell Peppers

A few bell peppers today could mean fewer allergy symptoms tomorrow. In addition to being good sources of quercetin, bell peppers actually pack more vitamin C than your average orange, helping you stay allergy-symptom-free.

Sprouts

Toss some sprouts on that sandwich or salad for an allergy-fighting boost. Alfalfa and buckwheat sprouts are good sources of inflammation-fighting quercetin, which can help you fend off those allergy symptoms that usually leave you down for the count.

Cherries

Need a new way to satisfy your sweet tooth? Instead of turning to inflammation-promoting refined sugar, snack on some cherries instead. Cherries are packed with vitamin C, quercetin, and resveratrol, an antioxidant that fights belly fat, reduces inflammation, and can help you live without the burden of allergy symptoms. And for more reasons to add cherries to your diet, discover these 40 Ways Red Fruit Burns Fat!